Alvin Yeo

A Guide to Food Substitutions for Allergies

November 18, 2018

Others, Health Tips

If you or a loved one has an allergy, it is important to read ingredient labels to ensure that ingredients do not contain and are not processed with the allergens. The types of food that people are allergic to often contain important nutrients, and therefore it is important to find a suitable food substitute for those nutrients.

Dairy (Cow’s milk)

Rich in:

Calcium

Vitamins A, B-12 and D

Potassium

Protein

Riboflavin

Niacin

Phosphorus

Substitutes for dairyFor milk:

Almond milk

Soy or rice milk (fortified with calcium and Vitamin D)

Coconut milk

For butter & cheese:

Dairy-free milk

Soybean

Rich in:

Protein

Iron

Omega-3 fatty acids

Calcium

Vitamins D and B

Folate

Zinc

Fibre

Substitutes for soybeanFor soybean:

Broccoli

Asparagus

Carrots

For soy milk-based products:

Cow’s milk

Cheese

Peanut

Rich in:

Protein

Niacin

Manganese

Substitutes for peanut:

Sunflower seeds/sunflower seed butter

Cashews

Soy nuts/soy nut butter

Almonds/almond butter

Macadamia nuts

Hummus

Wheat

Wheat is a key ingredient in several food products, including pasta, bread and snacks. Wheat-free cooking will be less challenging with the following substitutes.

For wheat flour:

Rice/potato/sorghum flour

Tapioca or potato starch

For pasta:

Corn/rice pasta

For bread:

Gluten-free/wheat-free snacks

Rice cakes/crackers

Popcorn

Fruit snacks

Potato/corn chips

Fish and shellfish

Rich in:

Protein

Omega-3 fatty acid

Substitutes for protein:

Meat/Poultry/Grain

Substitutes for omega-3 fatty acid

Walnuts

Canola/flax seed oil

Spinach/kale/Brussels sprouts

Eggs

Rich in:

Protein

Vitamins B-12 and D

Riboflavin

Phosphorus

While we can avoid eating eggs, it is also a common ingredient used in baking. Eggs generally serve as a binder (holds a recipe together), leavening agent (helps food rise) or both.

For binding:

Smashed banana

Ground flax seed mixed with warm water

Applesauce or pureed fruit

Gelatin blend

For leavening:

Vegetable oil mixed with water and baking powder

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